From swing position, push hips against forearms to bump bells up to rack position in a tight arc

Press bells above head bringing biceps to back to ears

Control back to rack and backswing through legs

Most common faults:

Too tight a grip on bells

Bells coming away from the body too often and too soon

Not getting hands into ‘prayer’ position quick enough when bumping up to the rack

With all combination lifts the aim is to complete all reps without putting the Kettlebells down.

pick a pair of kettlebells you can comfortably use for 10 reps.

Each exercise is done back to back with the suggested rep scheme.

Round 1 – 3 reps on each exercise.

Round 2 – 5 reps on each exercise.

Round 3 – 8 reps on each exercise.

Round 4 – 4 reps on each exercise.

Round 5 – 10 reps on each exercise.

After each round rest for 2 mins

If you want to turn this routine into a full body workout then do a set of pull-ups, chins or suspended rows depending on your level after every round of kettlebell work. This will be taxing on the grip.